Total body exercise system and method

ABSTRACT

An exercise device and methods for performing physical exercise that improve strength, conditioning, and flexibility of an operator in a functional way using multiple body positions and exercising multiple muscle groups while keeping the spine in a safe and natural position, being simple to manufacture and use, and being compact and portable. The exercise device includes an elongated member, a hollow member, handles, a foot board system, and at least one resistance band. A resistance band is secured to the elongated member and the hollow member, and slidable movement of the hollow member and the elongated member relative to each other by the operator stretches a resistance band, which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator. The operator may use the exercise device in a number of configurations to perform a number of exercises in a number of body positions.

CROSS REFERENCE TO RELATED APPLICATIONS

This patent application claims the benefit of U.S. Provisional Patent Application No. 61/630,601 filed Dec. 15, 2011 and U.S. patent application Ser. No. 13/694,574 filed Dec. 13, 2012, the disclosure of which is incorporated by reference in its entirety.

STATEMENT OF FEDERALLY SPONSORED RESEARCH OR DEVELOPMENT

Not applicable.

NAMES OF PARTIES TO A JOINT RESEARCH AGREEMENT

Not applicable.

REFERENCE TO A COMPACT DISK APPENDIX

Not applicable.

BACKGROUND OF INVENTION

1. Field of the Invention

This invention relates to an apparatus and method for performing physical exercise, and particularly to a system that is portable and improves body strength in an efficient, functional, and safe way.

2. Description of the Related Art

Exercise machines that are used only in certain limited body positions, isolate muscle groups, move the spine from a flexed to an extended position, are difficult or complicated to use, are difficult and expensive to manufacture, and are bulky and not portable, are known in the art.

The present invention is a total body exercise system that provides many advantages over the prior art. Performing exercises using the present invention allows the extremities to move through a full range of motion while the operator is standing, lying prone, lying supine, or lying on one side, and also exercises the extremities in many combinations, including a combination of legs and arms at the same time, arms only, legs only, one arm and one leg on the same side of the body, or one leg and one arm on opposite sides of the body, thereby maximizing the strengthening and conditioning effects achieved by the operator. Further, the present invention strengthens and conditions the muscles in a functional way, whereby muscles are exercised as functional groups, in contrast to prior art exercise devices that isolate muscle groups. In addition, the present invention strengthens and conditions the trunk and core, including the neck, chest, abdominal, and back muscles, while simultaneously strengthening and conditioning the muscles of the extremities, thereby providing a balance of strength and conditioning between different muscle groups, which maximizes total body strength, conditioning, and flexibility, and avoids and prevents injury. In addition, in contrast to prior art exercise machines that move the spine from a flexed to an extended position, the present invention strengthens and conditions the trunk and core and the extremities while maintaining the spine in its naturally safe lordotic curved position in multiple positions of use by the operator, including standing, lying prone, lying supine, and lying on one side, thereby avoiding and preventing injury. Finally, the present invention provides a total body exercise system that is light, compact, and portable, which is advantageous when storing the exercise system, shipping it, or moving or traveling with it.

SUMMARY OF INVENTION

The present invention provides an apparatus and method for performing physical exercise that is novel and useful in providing a portable system that improves strength and conditioning of the operator in a safe, efficient, and functional way, in which the spine is kept in its safe and natural position and opposing muscle groups are strengthened and conditioned to similar levels, which is ideal for efficient and proper strengthening and conditioning and avoidance of injury.

According to one embodiment of the present invention, an exercise system comprises an elongated member, a hollow member, and at least one resistance band. The elongated member may be positioned within the hollow member, and the elongated member and the hollow member may be slidably moveable relative to each other. At least one resistance band may be secured at one securing location on the elongated member and at one securing location on the hollow member. Movement of the hollow member and the elongated member relative to each other by the operator stretches a resistance band, which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator.

In another embodiment, the exercise system may further include a pair of handles that that are attached to the hollow member and extending outwardly from the hollow member. The handles are adapted to receive force, which if large enough to overcome the resistance created by a resistance band, will slidably move the hollow member and the elongated member relative to each other. Force may be applied to one or both of the handles by one or both hands of the operator.

In another embodiment, the exercise system may further include a foot board system with a foot board tube that is attached to the elongated member and extending outwardly from the elongated member. The foot board system is adapted to receive force, which if large enough to overcome the resistance created by a resistance band, will slidably move the hollow member and the elongated member relative to each other. Force may be applied to the foot board system by one or both feet of the operator.

In another embodiment, force may be applied to one or both of the handles by one or both hands of the operator in one direction, and at the same time force may be applied to the foot board system by one or both feet of the operator in the opposite direction.

In another embodiment, the elongated member includes two ends, a foot board end where a foot board tube of the foot board system may be attached, and a head end where one or more band anchors may be attached. The hollow member includes two ends, a handle end where the handles may be attached, and a feet end where one or more band anchors may be attached. The elongated member is positioned within the hollow member in such a way that the handle end of the hollow member is generally situated at or toward the opposite end of the exercise system from the foot board end of the elongated member. The foot board end of the elongated member comprises the distal end of the exercise system, and the head end of the elongated member comprises the proximal end of the exercise system. The securing locations on the elongated tube to which a resistance band may be secured include the foot board tube, one or more band anchors attached to the foot board tube, and one or more band anchors attached to the head end of the elongated member. The securing locations on the hollow member to which a resistance band may be secured include one or more band anchors attached to the feet end of the hollow member, and one or both handles attached to the handle end of the hollow member.

In another embodiment, the elongated member may be substantially longer than the hollow member, by at least about twice the length of the hollow member, and the distance the hollow member and the elongated member may be slidably moved relative to each other may be at least about the length of the elongated member.

In another embodiment, the outside diameter or dimensions of the elongated member may be slightly smaller than the inside diameter or dimensions of the hollow member, by at least enough distance to allow the elongated member and the hollow member to be slidably moved relative to each other.

BRIEF DESCRIPTION OF DRAWINGS

A more complete appreciation of the present invention is provided by reference to the following detailed description of the appended drawings and figures. The following description in conjunction with the appended figures enables a person having skill in the art to recognize the numerous advantages and features of the present invention by understanding the various disclosed embodiments. It should be understood, however, the invention is not limited to the precise arrangements in the instrumentality shown. The following figures are utilized to best illustrate these features:

FIG. 1 provides a front elevation view of a total body exercise system according to one aspect of the invention;

FIG. 2 provides an exploded view of a total body exercise system according to one aspect of the invention;

FIG. 3 provides a side elevation view of a total body exercise system according to one aspect of the invention;

FIG. 3a provides a partial view of a total body exercise system according to one aspect of the invention;

FIG. 3b provides a front elevation view of a total body exercise system according to one aspect of the invention;

FIGS. 4a-37b provide perspective views of a total body exercise system in use according to one aspect of the invention.

DETAILED DESCRIPTION OF INVENTION

The following discussion is presented to enable a person skilled in the art to make and use the present invention. References herein to any of the hands making any contact with the apparatus shall include but are not limited to one or both hands being pronated relative to the handle 40, one or both hands being supinated relative to the handle 40, and/or any combination thereof. Except where expressly stated otherwise, references herein to any of the extremities making any contact with the apparatus shall include but are not limited one or both hands making such contact, one or both feet making such contact, and/or any combination thereof. References herein to securing the distal end 49 shall include but are not limited to placing a foot in contact with a part of the foot board system 35 and/or placing the distal end 49 in contact with a wall, floor, or other solid object. The general principles described herein may be applied to embodiments and applications other than those specifically detailed below without departing from the spirit and scope of the present invention. Therefore, the present invention is not intended to be limited to the embodiments expressly shown, but is to be accorded the widest possible scope of invention consistent with the principles and features disclosed herein.

Referring to FIGS. 1-3 b, a preferred embodiment of a total body exercise system 26 of the present invention is shown. The elongated member 27 includes two ends, a foot board end 37 where a foot board tube 38 is attached, and a head end 31 where one or more band anchors 32 may be attached. The hollow member 28 includes two ends, a handle end 41 where the handles 30 may be attached, and a feet end 47 where one or more band anchors 34 may be attached. The elongated member 27 is positioned within the hollow member 28 in such a way that the handle end 41 of the hollow member 28 is generally situated at or toward the opposite end of the exercise system 26 from the foot board end 37 of the elongated member 27. The foot board end 37 of the elongated member 27 comprises the distal end 49 of the exercise system 26, and the head end 31 of the elongated member 27 comprises the proximal end 39 of the exercise system 26. The outside diameter or dimension of the elongated member 27 is slightly smaller than the inside diameter or dimension of the hollow member 28, by at least enough distance to allow the elongated member 27 and the hollow member 28 to be slidably moved relative to each other. The elongated member 27 is substantially longer than the hollow member 28, by at least about twice the length of the hollow member 28, and the distance the hollow member 28 and the elongated member 27 may be slidably moved relative to each other is at least about the length of the hollow member 28. The elongated member 27 is preferably constructed in a single piece. In other embodiments, elongated member 27 is constructed in two or more sections which are assembled into a single piece for use of the exercise system 26 by the operator, and may be disassembled when the exercise system 26 is not in use. In one embodiment, the sections are assembled by pressing one end of one section into one end of another section. In another embodiment, the sections are assembled by inserting and tightening one end of one section threaded with male threads into one end of another section threaded with female threads. The sections may be assembled using other methods as known in the art with departing from the spirit and scope of the present invention. The elongated member 27 and/or the hollow member 28 are preferably made of fiberglass, but also may be made of carbon fiber, metal, plastic, wood, or any other material that is sufficiently strong to withstand the forces of use of the exercise system 26 by the operator without breaking or excessively bending, meaning bending to such a degree that slidable movement of the elongated member 27 relative to the hollow member 28 becomes difficult or impossible when the exercise system 26 is in use by the operator, without departing from the spirit and scope of the present invention. The elongated member 27 and the hollow member 28 are shown as tubular in shape, meaning circular in cross section, but may also be provided in shapes other than tubular, such as oval, square, rectangular, or triangular in cross section, or other geometric shapes, without departing from the spirit and scope of the present invention.

The head end 31 of elongated member 27 is flanged, in which the outside diameter or dimension of the head end 31 of elongated member 27 is slightly larger than the outside diameter or dimension of the remainder of the elongated member 27, and the outside diameter or dimension of the flanged portion 33 of the elongated member 27 is about equal to the outside diameter or dimension of the handle end 41 of hollow member 28, such that when the head end 31 of the elongated member 27 slidably moves toward the handle end 41 of hollow member 28, contact between the flanged portion 33 of the elongated member 27 and the handle end 41 of the hollow member 28 prevents any further such slidable movement in that direction. The feet end 47 of hollow member 28 is also flanged in a similar manner to the flanged portion 33 of the elongated member 27, and the flanged portion 43 of hollow member 28 is slightly larger than the outside diameter or dimension of the remainder of the hollow member 28, by about the same proportion as the increase in diameter or dimension of the flanged portion 33 of the elongated member 27 relative to the diameter or dimension of the remainder of the elongated member 27, and the extra thickness of the hollow member 28 at the feet end 47 may provide increased depth in which to secure band anchors 34L and 34R. The dimensions of flanged portion 33 of elongated member 27 and/or the flanged portion 43 of hollow member 28 may be modified, or flanged portion 33 and/or the flanged portion 43 may be omitted, without departing from the spirit and scope of the present invention.

Referring to FIGS. 1-3 b, certain components are preferably affixed to the elongated member 27, the hollow member 28, or other components. Components may be affixed by welding, gluing, or other methods as known in the art which do not allow for the removal of the component. Other components are preferably removably attached to the elongated member 27, the hollow member 28, or other components. Components may be removably attached by screws, nuts and bolts, clamps, pressing on, inserting and tightening one component threaded with male threads into another component threaded with female threads, or by other methods which allow for the removal of the component. One or more of the components that are described as removably attached may instead be affixed, and one or more of the components that are described as affixed may be removably attached, without departing from the spirit and scope of the present invention. Components may be made of fiberglass, carbon fiber, metal, plastic, wood, natural or synthetic fibers, or any other materials that are sufficiently strong to withstand the forces of use of the exercise system 26 by the operator without breaking or excessively bending, meaning bending to such a degree that slidable movement of the elongated member 27 relative to the hollow member 28 becomes difficult or impossible when the exercise system 26 is in use by the operator.

Handles 30L and 30R are affixed to a handle clamp 48 which is affixed to the handle end 41 of hollow member 28, preferably by glue, welding, or other methods as known in the art. In another embodiment, handles 30L and 30R are affixed to handle clamp 48, which is removably attached to handle end 41 of hollow member 28 by clamping, bolting, or other methods known in the art. Handle clamp 48 may further comprise two C-shaped sections joined together into the shape of a ring by gluing, welding, by bolts on each side, or by a hinge on one side and a bolt on the other side. The handles 30L and 30R receive force from the hands of the operator when the exercise system 26 is in use. Handles 30L and 30R also provide securing locations for at least one resistance band 54. Resistance band 54 is preferably constructed of natural or synthetic rubber, and resembles a large common rubber band. In other embodiments, resistance band 54 is constructed of natural or synthetic rubber, and is comprised of a single strap with loops at each of its two ends of sufficient diameter to allow the resistance band 54 to be secured to securing locations such as handles 30L or 30R, band anchors 32L, 32R, 34L, 34R, 36L, or 36R, or foot, board tube 38. Resistance bands 54 may be constructed of different thicknesses and/or lengths to provide different levels of resistance. Band anchors 32L, 32R, 34L, 34R, 36L, and 36R are preferably rods which are affixed to elongated member 27 or hollow member 28 by glue, welding, or other methods as known in the art. In other embodiments, band anchors 32L, 32R, 34L, 34R, 36L, and 36R are hooks, studs, rings, bolts, or screws, or other similar members that are suitable for providing a securing location for at least one resistance band 54. Affixed to the feet end 47 of hollow member 28 are band anchors 34L and 34R which provide securing locations for at least one resistance band 54. Affixed to the head end 31 of the elongated member 27 are band anchors 32L and 32R which provide securing locations for at least one resistance band 54.

Foot board tube 38 is inserted into foot board tube hole 57 drilled into foot board end 37 of elongated member 27. The diameter of foot board hole 57 is slightly larger than the outside diameter of foot board tube 38, such that when foot board tube 38 is positioned in foot board tube hole 57, foot board tube 38 may freely rotate about its long axis, such that when exercise system 26 is in use the angle of the feet of the operator 52, referring to the flexion or extension of the ankles of the operator 52 relative to the long axis of elongated member 27, may be changed by the body movement of the operator 52. Affixed to foot board tube 38 are band anchors 36L and 36R which provide securing locations for at least one resistance band 54. Foot board tube 38 also provides securing locations for at least one resistance band 54. Foot boards 40L and 40R are removably attached to foot board tube 38 preferably by inserting and tightening a plurality of footboard bolts 50 through a plurality of holes drilled in foot board tube 38 and a plurality of holes drilled in foot boards 40L and 40R. The foot board system 35 comprises foot holders 44L and 44R and foot straps 42L and 42R. Foot straps 42L and 42R are removably attached to foot holders 44L and 44R, respectively, preferably by inserting and threading screws through foot straps 42L and 42R and into foot holders 44L and 44R. Foot holders 44L and 44R are removably attached to foot boards 40L and 40R, respectively, preferably by inserting and threading screws through foot holders 44L and 44R and into foot boards 40L and 40R, respectively. The length of the foot straps 42L and 42R may be adjusted by buckles, hook-and-loop fasteners, or other methods known in the art, for the use of exercise system 26 by different operators 52 with different sizes of feet. In addition, the length of the foot holders 44L and 44R may be adjusted by sliding theme up or down on the foot boards 40L and 40R, respectively, and removably attaching them to the foot boards 40L and 40R, respectively, for use by different operators 52 with different sizes of feet. In another embodiment, instead of foot straps 42L and 42R and foot holders 44L and 44R, the foot board system 35 may comprise a pair of cover foot stretchers and flexfoots (Concept 2, Morrisville, Vt.) each of which may be removably attached to foot boards 40L and 40R by inserting and tightening a plurality of foot board bolts 50 through holes cut or drilled through the cover foot stretchers and into foot boards 40L and 40R. In another embodiment, instead of foot straps 42L and 42R and foot holders 44L and 44R, the foot board system may comprise a pair of shoes each of which may be removably attached to foot boards 40L and 40R by inserting and tightening a plurality of foot board bolts 50 through holes cut or drilled through the soles of the shoes and into foot boards 40L and 40R. End cap 46 is removably attached to the tip of the foot board end 37 of elongated member 27. End cap 46 may be made of a durable and skid-resistant material such that it is suitable to be placed on a floor and/or against a wall so as to maintain the position of the tip of the foot board end 37 of elongated member 27 in place during use of the exercise system 26.

At least one resistance band 54 is secured to two securing locations, one securing location on the elongated member 27, and one securing location on the hollow member 28. Securing a resistance band 54 to securing locations such as handles 30L or 30R, band anchors 32L, 32R, 34L, 34R, 36L, or 36R, or foot board tube 38 refers to a resistance band 54 being placed between two securing locations, one end of the resistance band 54 is looped around one securing location, and the other end of the resistance band 54 is looped around the other securing location, as illustrated in FIGS. 1, 3, and 3 b. The operator 52 may apply force to one or both of the handles 30 by one or both hands of the operator 52 in one direction, and at the same time apply force to the foot board system 35 by one or both feet of the operator 52 in the opposite direction, which causes movement of the hollow member 28 and the elongated member 27 relative to each other. The operator 52 also may position the tip of the foot board end 37 of the elongated member 27 on a floor and/or against a wall with the end cap 46 in contact with the wall and or floor so as to maintain the position of the tip of the foot board end 37 of elongated member 27 in place, as illustrated in FIG. 3a , and apply force to one or both of the handles 30L or 30R by one or both hands of the operator 52 in the direction of the tip of the foot board end 37 of the elongated member 27. Movement of the hollow member 28 relative to the elongated member 27 caused by the application of force by the operator 52 stretches a resistance band 54, which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator 52.

Referring to FIGS. 1 and 3, the first configuration of the exercise system 26 is shown. In the first configuration, a resistance band 54 is secured to band anchors 32R and 34R. Also in the first configuration, a resistance band 54 may be secured to band anchors 32L and 34L, instead of or in addition to a resistance band 54 is secured to band anchors 32R and 34R. Also in the first configuration, more than one resistance band 54 may be secured to band anchors 32R and 34 R, and/or band anchors 32L and 34L. To use the exercise system 26 in the first configuration, the operator applies force to the handles 30L and 30R by both hands in the direction of the distal end 49 of the exercise system 26, and at the same time applies force to the foot board system 35 by both feet in the direction of the proximal end 39 of the exercise system 26, which causes movement of the hollow member 28 and the elongated member 27 relative to each other. Movement of the hollow member 28 and the elongated member 27 relative to each other caused by the application of force by the operator stretches the resistance band 54, which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator.

Referring to FIGS. 1, 3, and 3 a, also to use the exercise system 26 in the first configuration, the operator positions the tip of the foot board end 37 of elongated member 27 on a floor and/or against a wall, with the end cap 46 in contact with the wall and/or floor so as to maintain the position of the tip of the foot board end 37 of elongated member 27 in place, as illustrated in FIG. 3a . The operator 52 then applies force to one or both of the handles 30L or 30R by one or both hands of the operator in the direction of the tip of the foot board end 37 of the elongated member 27. Movement of the hollow member 28 relative to the elongated member 27 caused by the application of force by the operator stretches a resistance band 54, which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator.

Referring to FIG. 3b , the second configuration of the exercise system 26 is shown. In the second configuration, a resistance band 54 is secured to band anchor 36L and to handle 30L. Also in the second configuration, a resistance band 54 may be secured to band anchor 36R and handle 30R, instead of or in addition to a resistance band 54 is secured to band anchor 36L and handle 30L. Also in the first configuration, more than one resistance band 54 may be secured to band anchor 36L and handle 30L, and/or band anchor 36R and handle 30R. Also in the first configuration, one end of a resistance band 54 may be secured to foot board tube 38 instead of band anchors 36L and/or 36R. The operator applies force to the handles 30L and 30R by both hands in the direction of the proximal end 39 of the exercise system 26, and at the same time applies force to the foot board system 35 by both feet in the direction of the distal end 49 of the exercise system 26, which causes movement of the hollow member 28 and the elongated member 27 relative to each other. Movement of the hollow member 28 and the elongated member 27 relative to each other caused by the application of force by the operator stretches the resistance band 54, which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator.

Method of Use

The exercise system 26 of the present inventions is used for exercising the muscles of the extremities and the trunk and core, including the neck, chest, abdomen, and back. Methods of using the exercise system 26, or exercises, are performed standing, lying prone, lying supine, and lying on one side. Exercises described or illustrated using one arm of a particular side of the body are also performed using the arm of the opposite side of the body. Exercises described or illustrated using one leg of a particular side of the body are also performed using the leg of the opposite side of the body. Exercises are performed one or more times at the option of the operator 52, and in any order chosen by the operator 52, for strengthening and conditioning. Exercises using the exercise system 26 in the first configuration are shown in FIGS. 4-10 and 15-25. Exercises using the exercise system 26 in the second configuration are shown in FIGS. 11-14.

Exercises are performed by the operator 52 lying supine and using the exercise system 26 in the first configuration. At least one resistance band 54 is secured to one or more band anchors 32L and/or 32R and to band anchors 34L and/or 34R. The operator then performs one or more of the following exercises as shown in FIGS. 4-10 and 15-25.

As shown in FIG. 4a , both feet of the operator 52 are placed into foot holders 44L and 44R and secured by tightening foot straps 42L and 42R. The operator 52 then places pad 56 on their abdomen to raise the exercise system 26 off their abdomen. Pad 56 may be constructed of cork, rubber, and/or any other natural or synthetic material or cloth that is strong and stiff enough to raise the exercise system 26 off the abdomen and soft enough to cushion the contact of the exercise system 26 with the abdomen while exercises are being performed. The operator straightens the legs, raises both hands over the head, and grasps handles 30L and 30R. As shown in FIG. 4b , operator 52 simultaneously pulls foot boards 40 toward the proximal end 39 using the legs while holding handles 30L and 30R in place over the head using the arms. The exercise shown in FIG. 4 is also performed with only one foot of the operator 52 secured to one of the foot holders 44L or 44R. The exercise shown in FIG. 4 may also be performed without pad 56.

As shown in FIG. 5a , both feet of the operator 52 are placed into the foot holders 44L and 44R and secured by tightening foot straps 42L and 42R. The operator 52 then places pad 56 on their abdomen to raise the exercise system 26 off their abdomen. The operator straightens the legs, raises both hands over the head, and grasps handles 30L and 30R. As shown in FIG. 5b , operator 52 simultaneously pulls foot boards 40 toward the proximal end 39 using the legs and pulls the handles 30L and 30R toward the distal end 49 using the arms. The exercise shown in FIG. 5 may also be performed without pad 56.

As shown in FIG. 6a , the left foot of the operator 52 is placed into foot holder 44L and secured by tightening foot strap 42L. The operator 52 then places pad 56 on their abdomen to raise the exercise system 26 off their abdomen. The operator bends the left leg to about 80-100 degrees of flexion, preferably about 90 degree of flexion, raises the right hand over the head, and grasps handle 30R. As shown in FIG. 6b , operator 52 simultaneously pulls handle 30R toward the distal end 49 using the right arm and holds foot boards 40 in place using the left leg. The exercise shown in FIG. 6 is also performed with the opposite extremities, such that the right foot of the operator 52 is placed into foot holder 44R and secured by tightening foot strap 42R, the operator raises the left hand over the head, grasps handle 30L, and simultaneously pulls handle 30L toward the distal end 49 using the left arm while holding foot boards 40 in place using the right leg. The exercise shown in FIG. 6 may also be performed without pad 56.

As shown in FIG. 7a , the left foot of the operator 52 is placed into foot holder 44L and secured by tightening foot strap 42L. The operator 52 then places pad 56 on their abdomen to raise the exercise system 26 off their abdomen. The operator straightens the left leg, raises the right hand over the head, and grasps handle 30R. As shown in FIG. 7b , operator 52 simultaneously pulls foot boards 40 toward the proximal end 39 using the left leg and pulls handle 30R toward the distal end 49 using the right arm. The exercise shown in FIG. 7 is also performed with the opposite extremities, such that the right foot of the operator 52 is placed into foot holder 44R and secured by tightening foot strap 42R, the operator raises the left hand over the head, grasps handle 30L, and simultaneously pulls foot boards 40 toward the proximal end 39 using the right leg and pulls handle 30L toward the distal end 49 using the left arm. The exercise shown in FIG. 7 may also be performed without pad 56.

As shown in FIG. 8a , the left foot of the operator 52 is placed into foot holder 44L and secured by tightening foot strap 42L. The operator 52 then places pad 56 on their abdomen to raise the exercise system 26 off their abdomen. The operator straightens the left leg, raises the right hand over the head, and grasps handle 30R. As shown in FIG. 8b , operator 52 simultaneously pulls foot boards 40 toward the proximal end 39 using the left leg and holds handle 30R in place using the right arm. The exercise shown in FIG. 7 is also performed with the opposite extremities, such that the right foot of the operator 52 is placed into foot holder 44R and secured by tightening foot strap 42R, the operator raises the left hand over the head, grasps handle 30L, and simultaneously pulls foot boards 40 toward the proximal end 39 using the right leg and holds handle 30L in place using the left arm and. The exercise shown in FIG. 8 may also be performed without pad 56.

As shown in FIG. 10a , both feet of the operator 52 are placed into foot holders 44L and 44R and secured by tightening foot straps 42L and 42R. The operator 52 then places pad 56 on their abdomen to raise the exercise system 26 off their abdomen. The operator bends both legs to about 80-100 degrees of flexion, preferably about 90 degree of flexion, raises both hands over the head, and grasps handles 30L and 30R. As shown in FIG. 10b , operator 52 simultaneously pulls the foot boards 40 toward the proximal end 39 by flexing the feet at the ankles but not otherwise moving the legs while holding handles 30L and 30R in place over the head using the arms. The exercise shown in FIG. 10 is also performed with only one foot of the operator 52 secured to one of the foot holders 44L or 44R. The exercise shown in FIG. 10 may also be performed without pad 56.

As shown in FIG. 15a , both feet of the operator 52 are placed into foot holders 44L and 44R and secured by tightening foot straps 42L and 42R. The operator 52 presses the foot boards 40 to the floor so that the distal end 49 is in contact with the floor, grasps handles 30L and 30R, and positions the hands and handles 30L and 30R to about the level of the chest. As shown in FIG. 15b , operator 52 simultaneously pulls the handles 30L and 30R toward the distal end 49 using the arms and holds the foot boards 40 in place and in contact with the floor using the legs. The exercise shown in FIG. 15 is also performed with only one arm of the operator 52 grasping one of the handles 30L or 30R and pulling that handle 30L or 30R toward the distal end 49.

Exercises are also performed by the operator 52 lying prone and using the exercise system 26 in the first configuration. At least one resistance band 54 is secured to one or more band anchors 32L and/or 32R and to band anchors 34L and/or 34R. The operator then performs one or more of the following exercise as shown in FIG. 9. As shown in FIG. 9a , both feet of the operator 52 are placed into foot holders 44L and 44R and secured by tightening foot straps 42L and 42R. The operator straightens the legs, raises both hands over the head, and grasps one of the handles 30L or 30R. As shown in FIG. 9b , operator 52 simultaneously pulls the foot boards 40L and 40R toward the proximal end 39 using the legs while holding handle 30L or 30R in place over the head using the arms. The exercise shown in FIG. 9 is also performed with only one foot of the operator 52 secured to one of the foot holders 44L or 44R.

Exercises also are performed by the operator 52 lying supine and using the exercise system 26 in the second configuration. At least one resistance band 54 is secured to one or more handles 30L and/or 30R and to band anchors 36L and/or 36R. In the alternative, at least one resistance band 54 is secured to one or more handles 30L and/or 30R and to foot board tube 38. The operator then performs one or more of the following exercises as shown in FIGS. 11-14.

As shown in FIG. 11a , both feet of the operator 52 are placed into foot holders 44L and 44R and secured by tightening foot straps 42L and 42R. The operator 52 raises both hands to about the level of the face, and grasps handles 30L and 30R. As shown in FIG. 11b , operator 52 simultaneously pushes the foot boards 40 toward the distal end 49 using the legs and holds the handles 30L and 30R in place over in front of the face using the arms.

As shown in FIG. 12a , both feet of the operator 52 are placed into foot holders 44L and 44R and secured by tightening foot straps 42L and 42R. The operator 52 raises both hands to about the level of the face, and grasps handles 30L and 30R. As shown in FIG. 12b , operator 52 simultaneously pushes the foot boards 40 toward the distal end 49 using the legs and pushes the handles 30L and 30R toward the proximal end 39 using the arms.

As shown in FIG. 13a , both feet of the operator 52 are placed into foot holders 44L and 44R and secured by tightening foot straps 42L and 42R. The operator 52 raises both hands to about the level of the face, and grasps handles 30L and 30R. As shown in FIG. 13b , operator 52 simultaneously pushes the handles 30L and 30R toward the proximal end 39 using the arms and holds the foot boards 40 in place using the legs.

As shown in FIG. 14a , both feet of the operator 52 are placed into foot holders 44L and 44R and secured by tightening foot straps 42L and 42R. The operator 52 presses the foot boards 40 to the floor so that the distal end 49 is in contact with the floor, grasps handles 30L and 30R, and positions the hands and handles 30L and 30R to about the level of the neck. As shown in FIG. 14b , operator 52 simultaneously pushes the handles 30L and 30R toward the proximal end 39 using the arms and holds the foot boards 40 in place and in contact with the floor using the legs. The exercise shown in FIG. 14 is also performed with only one arm of the operator 52 grasping one of the handles 30L or 30R and pushing that handle 30L or 30R toward the proximal end 39.

Exercises are also performed by the operator 52 standing and using the exercise system 26 in the first configuration. At least one resistance band 54 is secured to one or more band anchors 32L and/or 32R and to band anchors 34L and/or 34R. The operator then performs one or more of the following exercises as shown in FIGS. 16-25.

As shown in FIG. 16a , the operator 52 places the exercise system 26 between the legs, positions the exercise system 26 at an angle with the floor as shown in FIG. 16a with the distal end 49 in contact with a wall and/or floor, as also depicted in FIG. 3a , grasps handles 30L and 30R, and stands and maintains the back in an upright position. As shown in FIG. 16b , operator 52 simultaneously pulls the handles 30L and 30R toward the distal end 49 using the arms and holds the distal end 49 in position against the floor and/or wall.

As shown in FIG. 17a , the operator 52 places the exercise system 26 between the legs, positions the exercise system 26 at an angle with the floor as shown in FIG. 17a with the distal end 49 against a wall and/or floor, as also depicted in FIG. 3a , grasps handles 30L and 30R, stands and bends the upper body forward at the waist, and maintains the position of the upper body bent forward at the waist. As shown in FIG. 17b , operator 52 simultaneously pulls the handles 30L and 30R toward the distal end 49 and the wall and/or floor using the arms and holds the distal end 49 in position against the floor and/or wall.

As shown in FIG. 18a , the operator 52 places the exercise system 26 in front of the body, positions the exercise system 26 at an angle with the floor as shown in FIG. 18a with the distal end 49 in contact with a wall and/or floor, as also depicted in FIG. 3a , grasps handles 30L and 30R, and stands and maintains the back in an upright position. As shown in FIG. 18b , operator 52 simultaneously pulls the handles 30L and 30R across the front of the body toward the distal end 49 using the arms and holds the distal end 49 in position against the floor and/or wall.

As shown in FIG. 19a , the operator 52 places the exercise system 26 in front of the body, positions the distal end 49 between the feet and the exercise system 26 in a vertical orientation with the proximal end 39 directed toward the ceiling and the distal end 49 in contact with the floor, stands upright, raises both hands over the head, and grasps handles 30L and 30R. As shown in FIG. 19b , operator 52 simultaneously pulls the handles 30L and 30R toward the floor and the distal end 49 by flexing the arms and the legs and bending the body into a squatting position with the legs and arms bent and holds the distal end 49 in position against the floor.

As shown in FIG. 20a , the operator 52 places the exercise system 26 in front of the body, positions the distal end 49 between the feet and the exercise system 26 in a vertical orientation with the proximal end 39 directed toward the ceiling and the distal end 49 in contact with the floor, stands upright, raises both hands over the head, and grasps handles 30L and 30R. As shown in FIG. 20b , operator 52 simultaneously pulls the handles 30L and 30R toward the floor and the distal end 49 by flexing the legs without bending the arms and bending the body into a squatting position with the legs bent and the arms straight and holds the distal end 49 in position against the floor.

As shown in FIG. 21a , the operator 52 places the exercise system 26 in front of the body, positions the distal end 49 between the feet and the exercise system 26 in a vertical orientation with the proximal end 39 directed toward the ceiling and the distal end 49 in contact with the floor, stands upright, raises both hands over the head, grasps handles 30L and 30R, and first pulls the handles 30L and 30R toward the floor and the distal end 49 by flexing the legs without bending the arms and bending the body into a squatting position. As shown in FIG. 21b , operator 52 then flexes the arms and pulls the handles 30L and 30R closer to the distal end 49 and floor, and simultaneously holds the distal end 49 in position against the floor.

As shown in FIG. 22a , the operator 52 places the exercise system 26 on the left side of the body, places the left foot in one of the foot holders 44L or 44R and secures it by tightening foot strap 42L or 42R, positions the exercise system 26 at an angle with the floor as shown in FIG. 22 with the distal end 49 in contact with the floor, or with the distal end 49 against a wall and/or floor as depicted in FIG. 3a , grasps handles 30L and 30R, and stands on the right leg and maintains the back in an upright position. As shown in FIG. 22b , operator 52 simultaneously pulls the handles 30L and 30R toward the body and toward the distal end 49 using the arms and holds the distal end 49 in position against the floor. The exercise shown in FIG. 22 is also performed with the opposite extremities, such that the operator 52 places the exercise system 26 on the right side of the body, places the right foot in one of the foot holders 44L or 44R and secures it by tightening foot strap 42L or 42R, positions the exercise system 26 at an angle with the floor as shown in FIG. 22 with the distal end 49 in contact with the floor, grasps handles 30L and 30R, stands on the left leg and maintains the back in an upright position, and simultaneously pulls the handles 30L and 30R toward the body and toward the distal end 49 using the arms and holds the distal end 49 in position against the floor.

As shown in FIG. 23a , the operator 52 places the exercise system 26 on the left side of the body, places the left foot in one of the foot holders 44L or 44R and secures it by tightening foot strap 42L or 42R, positions the exercise system 26 at an angle with the floor as shown in FIG. 23a with the distal end 49 in contact with the floor, or with the distal end 49 against a wall and/or floor as depicted in FIG. 3a , grasps handles 30L and 30R, and stands on the right leg and maintains the back in an upright position. As shown in FIG. 23b , operator 52 simultaneously pulls the handles 30L and 30R toward the body and toward the distal end 49 using the arms and pulls the foot boards 40 up off the floor toward the proximal end 39 using the left leg and remains standing on the right leg. The exercise shown in FIG. 23 is also performed with the opposite extremities, such that the operator 52 places the exercise system 26 on the right side of the body, places the right foot in one of the foot holders 44L or 44R and secures it by tightening foot strap 42L or 42R, positions the exercise system 26 at an angle with the floor as shown in FIG. 23 with the distal end 49 in contact with the floor, grasps handles 30L and 30R, stands on the left leg and maintains the back in an upright position, and simultaneously pulls the handles 30L and 30R toward the body and toward the distal end 49 using the arms and pulls the foot boards 40 up off the floor toward the proximal end 39 using the right leg and remains standing on the left leg.

As shown in FIG. 24a , the operator 52 places the exercise system 26 on the left side of the body, places the left foot in one of the foot holders 44L or 44R and secures it by tightening foot strap 42L or 42R, positions the exercise system 26 at an angle with the floor as shown in FIG. 24a with the distal end 49 in contact with the floor, or with the distal end 49 against a wall and/or floor as depicted in FIG. 3a , grasps handles 30L and 30R, and stands on the right leg and maintains the back in an upright position. As shown in FIG. 24b , operator 52 simultaneously pulls the foot boards 40 up off the floor toward the proximal end 39 using the left leg and remains standing on the right leg and holds the handles 30L and 30R in place using the arms. The exercise shown in FIG. 24 is also performed with the opposite extremities, such that the operator 52 places the exercise system 26 on the right side of the body, places the right foot in one of the foot holders 44L or 44R and secures it by tightening foot strap 42L or 42R, positions the exercise system 26 at an angle with the floor as shown in FIG. 24 with the distal end 49 in contact with the floor, grasps handles 30L and 30R, stands on the left leg and maintains the back in an upright position, and simultaneously pulls the foot boards 40 up off the floor toward the proximal end 39 using the right leg and remains standing on the left leg and holds the handles 30L and 30R in place using the arms.

As shown in FIG. 25a , the operator 52 places the exercise system 26 in front of the body, positions the exercise system 26 at an angle with the floor as shown in FIG. 25a with the distal end 49 in contact with a wall and/or floor, as also depicted in FIG. 3a , positions the proximal end 39 in contact with the chest, grasps handles 30L and 30R, stands and leans forward toward the exercise system 26, and maintains the back and legs in a straight position. As shown in FIG. 25b , operator 52 simultaneously pushes the handles 30L and 30R toward the distal end 49 using the arms and holds the distal end 49 in position against the floor and/or wall. The exercise shown in FIG. 25 is also performed with the exercise system 26 parallel to the floor with the distal end 49 in contact with the wall at a location on the wall above the floor.

Exercises are also performed by the operator 52 standing and using the exercise system 26 in the first configuration. At least one resistance band 54 is secured to one or more band anchors 32L and/or 32R and to the band anchors 34L and 34R. The operator then performs one or more of the following exercises as shown in FIGS. 26-32.

As shown in FIG. 26, the operator 52 places the exercise system 26 diagonally across the front of the body with distal end 49 in contact with the floor or a solid object, one hand grasps the handle 30L or 30R with the arm straight and parallel to the floor and holds the handle 30 diagonal to the floor, as shown in FIG. 26a . Keeping the arm straight and holding the handle 30 diagonal to the floor, the operator pulls the handle 30L or 30R downward and moves the proximal end 39 of the elongated member 27 away from the front of the body as shown in FIGS. 26b and 26 c.

As shown in FIG. 27, the operator 52 places the exercise system 26 diagonally across the front of the body with distal end 49 in contact with the floor or a solid object, grasps the handle 30L or 30R with one hand, with the arm straight holds the handle 30 parallel to the floor, and steps towards the distal end of the elongated member 27 until the arm grasping the handle 30L or 30R is parallel to the floor, and the elongated member 27 and hollow tube 28 are touching the body. Keeping the arm straight and holding the handle 30 parallel to the floor, the operator pulls the handle 30L or 30R downward to the side of the body as shown in FIG. 27 b.

As shown in FIG. 28, the operator 52 places the exercise system 26 upright in front of the body with the distal end 49 in contact with the floor or a solid object and the feet in contact with the foot board tube 38, reaches one or both hands over the head and grasps handles 30L and/or 30R, as shown in FIG. 28A. Keeping the arms straight or slightly bent, the operator then pulls the handles downward toward the distal end 49 until the hollow member 28 cannot be moved farther, as shown in FIG. 28 b.

As shown in FIG. 29 the operator 52 places the exercise system 26 on the left side of the body diagonally to the floor with the distal end 49 in front of the body and in contact with the floor or a solid object and the handle 30 diagonal to the floor, stands facing the distal end 49 with the right leg forward, grasps the handle 30L with the left hand and raises it to just below or at shoulder level with the arm bent and the proximal end 39 close to or in contact with the body as shown in FIG. 29a . The operator 52 then pushes the handle 30 downward toward the distal end 49 as shown in FIG. 29b . The exercise shown in FIG. 29 can also be performed on either side of the body and/or with the exercise system 26 placed at various angles relative to the floor.

As shown in FIG. 30 the operator 52 places the exercise system 26 on the left side of the body diagonally to the floor with the distal end 49 in front of the body and in contact with the floor or a solid object and the handle 30 diagonal to the floor, stands facing the distal end 49 with the right leg forward, grasps the handle 30L with the left hand and raises it to just below or at shoulder level with the left arm straight, with the proximal end 39 at about an arm length away from the body as shown in FIG. 30a . The operator 52 then pushes the handle 30 downward toward the distal end 49 and medially toward the body as shown in FIG. 30b . The exercise shown in FIG. 30 can also be performed on either side of the body and/or with the exercise system 26 placed at various angles relative to the floor.

As shown in FIG. 31, the operator 52 places the exercise system 26 on the left side of the body, places the left foot in the foot holder 44R, secures the foot by tightening foot strap 42R, positions the exercise system 26 at an angle to the floor with the distal end 49 behind the operator 52, places one handle 30L or 30R under the left axilla, grasps the opposite handle 30L or 30 R, and holds the handle 30 in place, as shown in FIG. 31a . The operator 52 then pulls the foot boards 40 up from the floor as shown in FIG. 31 using the left leg. The exercise shown in FIG. 31 can also be performed on either side of the body and/or with the exercise system 26 placed at various angles relative to the floor.

As shown in FIG. 32, the operator 52 places the exercise system 26 diagonally across the front of the body with distal end 49 to one side of the body and in contact with the floor or a solid object. Both hands of the operator 52 grasp the handle 30L and 30R with the arms bent and hold the handle 30 diagonal to the floor as shown in FIG. 32a . Keeping the arms bent and holding the handle 30 diagonal to the floor, the operator pulls the handle 30 downward toward the distal end 49 by bending the leg on the same side of the body as the distal end 49 and stepping toward the distal end 49 as shown in FIG. 32b . The exercise shown in FIG. 32 can also be performed on either side of the body and/or with the exercise system 26 placed at various angles relative to the floor.

Exercises are also performed by the operator 52 standing and using the exercise system 26 in the second configuration. At least one resistance band 54 is secured to one or more handles 30L and/or 30R and to the band anchors 36L and/or 36R. In the alternative, at least one resistance band 54 is secured to one or more handles 30L and/or 30R and the foot board tube 38. The operator the performs one or more of the following exercises as shown in FIGS. 34-37.

As shown in FIG. 33, the operator 52 places the exercise system 26 diagonally across the front of the body with distal end 49 to one side of the body and in contact with the floor and the foot board holders 44L and 44R and foot straps 42L and 42R facing the ground, secures the distal end 49 to the floor by standing on one of the foot straps 42L or 42R, grasps handle 30L or 30R with the hand of the opposite side of the body as the position of the distal end 49, holds the handle 30 diagonal to the floor, maintains the back in an upright position, and keeps the arms straight and extended downward, as shown in FIG. 33a . Keeping the back and arms straight and holding the handle 30 diagonal to the floor, the operator lifts the handle 30 upward toward the proximal end 39 by raising the straight arm of the hand holding the handle 30 until the hand is above the head, as shown in FIG. 33b . The exercise shown in FIG. 33 can also be performed on either side of the body and/or with the exercise system 26 placed at various angles relative to the floor.

As shown in FIG. 34, the operator 52 places the exercise system 26 diagonally across the front of the body with distal end 49 to one side of the body and in contact with the floor and the foot board holders 44L and 44R and foot straps 42L and 42R facing the ground, secures the distal end 49 to the floor by standing on one of the foot straps 42L or 42R, grasps handle 30L or 30R with the hand on the opposite side of the body as the distal end 49, holds the handle 30 parallel to the floor, and maintains the back in an upright position, and keeps the arms straight and extended downward, as shown in FIG. 34a . Keeping the back and arms straight and holding the handle 30 parallel to the floor, the operator 52 lifts the handle 30 upward toward the proximal end 39 by raising the straight arm of the hand holding the handle 30 until the hand is at the level of the head, as shown in FIG. 34b . The exercise shown in FIG. 34 can also be performed on either side of the body and/or with the exercise system 26 placed at various angles relative to the floor.

As shown in FIG. 35, the operator 52 places the exercise system 26 in front of the body, positions the distal end 49 between the feet and the exercise system 26 in a vertical orientation with the proximal end 39 directed upward and the distal end 49 in contact with the floor and the foot board holders 44L and 44R and foot straps 42L and 42R facing the floor, secures the distal end 49 to the floor by standing on the foot straps 42L and 42R, grasps handle 30L and 30R, holds the handle 30 parallel to the floor, maintains the back in an upright position, and keeps the arms straight and extended downward with the handle 30 positioned at arm length away from the body, as shown in FIG. 35a . Keeping the back and arms straight and holding the handle 30 parallel to the floor, the operator lifts the handle 30 upward toward the proximal end 39 by raising the arms until the hands are above the head, as shown in FIG. 35 b.

As shown in FIG. 36, the operator 52 places the exercise system 26 in front of the body, positions the distal end 49 between the feet and the exercise system 26 in a vertical orientation with the proximal end 39 directed upward and the distal end 49 in contact with the floor and the foot board holders 44L and 44R and foot straps 42L and 42R facing the floor, secures the distal end 49 to the floor by standing on the foot straps 42L and 42R, grasps handle 30L and 30R, holds the handle 30 parallel to the floor, maintains the back in an upright position, bends the legs at the knees, and bends the arms at the elbow, with the handle 30 positioned in contact with or close to the body at the level of the chest, as shown in FIGS. 36a and 36c . Keeping the back straight and holding the handle 30 parallel to the floor, the operator lifts the handle 30 upward toward the proximal end 39 by simultaneously straightening the legs and arms, raising the arms until the hands are above the head, as shown in FIGS. 36b and 36 d.

Exercises are also performed by the operator 52 lying supine and using the exercise system 26 in the second configuration. At least one resistance band 54 is secured to one or more handles 30L and/or 30R and to the band anchors 36L and/or 36R. In the alternative, at least one resistance band 54 is secured to one or more handles 30L and/or 30R and the foot board tube 38. The operator the performs one or more of the following exercises as shown in FIG. 37.

As shown in FIG. 37, the operator 52 places the exercise system over the front of the body, places the right foot into foot holder 44R, secures the foot by tightening foot strap 42R, grasps handle 30L and with the left hand, and raises the handle 30 to about the level of the face, as shown in FIG. 37a . The operator 52 simultaneously pushes the handle 30 toward the proximal end 39 using the left arm and pushes the foot boards 40 toward the distal end 49 using the right leg, as shown in FIG. 37b . The exercise shown in FIG. 37 can also be performed using the left foot and leg and the right hand and arm.

It will be appreciated by those skilled in the art that changes could be made to the embodiments described above without departing from the broad inventive concept thereof. It is understood, therefore, that the invention disclosed herein is not limited to the particular embodiments disclosed, but it is intended to cover modifications within the spirit and scope of the present invention as defined by the appended claims. 

The invention claimed is:
 1. A method for performing physical exercise comprising the steps of providing an apparatus comprising an elongated member having a first length, said elongated member having a head end at one end of said first length and a foot board end at the opposite end of said first length, said foot board end comprising the distal end of the apparatus and said head end comprising the proximal end of the apparatus; a hollow member having a second length, said hollow member having a handle end at one end of said second length and a feet end at the opposite end of said second length, said elongated member being positioned within said hollow member, said handle end of said hollow member being positioned at said proximal end of the apparatus, and said elongated member and said hollow member being slidably moveable relative to each other; a pair of handles affixed to a handle clamp, said handle clamp attached to said handle end of said hollow member, said handles extending outwardly from said hollow member; a foot board system comprising a pair of foot straps, a pair of foot holders, and a pair of foot boards, one of each said foot straps and one of each said foot holders affixed to one of each said foot boards, said foot board system affixed to a foot board tube, said foot board tube attached to said foot board end of said elongated member, said foot board tube extending outwardly from said elongated member; an end cap being attached to a distal tip of said foot board end of said elongated member; a plurality of securing locations on said elongated member and on said hollow member comprising at least one of said handles, at least one band anchor attached to a distal end of said hollow member, at least one band anchor attached to said head end of said elongated member, at least one band anchor attached to said foot board tube, and said foot board tube; and at least one resistance band having two ends, a first end and a second end, one end of said resistance band being secured to one said securing location on said elongated member and the other end of said resistance band being secured to one said securing location on said hollow member; configuring said apparatus by arranging it in a configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said hollow member; positioning said apparatus and the body by securing said distal end and grasping at least one said handle with at least one hand; and exercising the body by moving said distal end relative to said proximal end using at least one extremity.
 2. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises securing at least one foot into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with at least one hand, straightening the legs, raising the hands over the head, and straightening the arms; and the performing step further comprises pulling said foot board system toward said proximal end using at least one leg, and simultaneously holding said handles in place using at least one arm.
 3. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises securing at least one foot into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with at least one hand, straightening the legs, raising the hands over the head, and straightening the arms; and the performing step further comprises pulling said foot board system toward said proximal end using at least one leg, and simultaneously pulling said handles toward said distal end using at least one arm.
 4. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises securing the foot of one leg into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with the hand of the opposite arm, bending said one leg, raising the hand of said opposite arm over the head, and straightening said opposite arm; and the performing step further comprises pulling said handles toward said distal end using said opposite arm, and simultaneously holding said foot board system in place using said one leg.
 5. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises securing the foot of one leg into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with the hand of the opposite arm, straightening said one leg, raising the hand of said opposite arm over the head, and straightening said opposite arm; and the performing step further comprises pulling said handles toward said distal end using said opposite arm, and simultaneously pulling said foot board system toward said proximal end using said one leg.
 6. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises securing the foot of one leg into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with the hand of the opposite arm, straightening said one leg, raising the hand of said opposite arm over the head, and straightening said opposite arm; and the performing step further comprises holding said handles in place using said opposite arm, and simultaneously pulling said foot board system toward said proximal end using said one leg.
 7. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises securing at least one foot into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with at least one hand, bending the legs, raising the hands over the head, and straightening the arms; and the performing step further comprises pulling said foot board system toward said proximal end using the ankle of said at least one foot, and simultaneously holding said handles in place using said at least one arm.
 8. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises securing at least one foot into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with at least one hand, bending the legs to push said foot board toward said distal end so that said distal tip of said foot board end is in contact with said floor, and bending the arms so that the hands are at about the level of the chest; and the performing step further comprises holding said foot board system in place and said distal tip of said foot board end in contact with said floor using said at least one leg, and simultaneously pulling said handles toward said distal end using said at least one arm.
 9. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises securing the foot of at least one leg into said foot board system, lying prone on a floor, resting said apparatus on the back, grasping one said handle with both hands, straightening the legs, raising the hands over the head, and straightening the arms; and the performing step further comprises pulling said foot board system toward said proximal end using said at least one leg, and simultaneously holding said handles in place using the arms.
 10. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing the apparatus between the legs at an angle to a floor with said distal tip of said foot board end in contact with said floor and said proximal end at about the level of the head, grasping at least one said handle with at least one hand, standing and straightening the back, raising said hand toward said proximal end, and straightening the arm of said hand; and the performing step further comprises pulling said handles toward said distal end using said arm by bending it at the shoulder while maintaining the back straight and said arm straight at the elbow, and simultaneously holding said foot board system in place and said distal tip of said foot board end in contact with said floor using said at least one leg.
 11. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing the apparatus between the legs with said distal tip of said foot board end in contact with a floor and said proximal end at about the level of the head, grasping at least one said handle with at least one hand, maintaining the legs and back in a squatting position, raising the hands toward said proximal end, and straightening the arms; and the performing step further comprises pulling said handles toward said distal end using said at least one arm by bending it at the elbow, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 12. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing the apparatus diagonally across the front, of the body with said distal tip of said foot board end in contact with a floor toward one side of the body and said proximal end at about the level of the head toward the opposite side of the body, grasping said handles with the hands, standing and maintaining the back in an upright position, raising the hands toward said proximal end, and straightening the arms; and the performing step further comprises pulling said handles downward diagonally across the front of the body toward said distal end using the arms, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 13. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing the apparatus between the legs with said distal tip of said foot board end in contact with a floor and said proximal end above the level of the head, grasping at least one said handle with at least one hand, standing and maintaining the back in an upright position, raising the hands toward said proximal end, and straightening the arms; and the performing step further comprises pulling said handles toward said distal end using said at least one arm by bending it at the elbow and using the legs by squatting downward by bending the legs at the hip and the knees while holding the back in an upright position, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 14. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing the apparatus between the legs with said distal tip of said foot board end in contact with a floor and said proximal end above the level of the head, grasping at least one said handle with at least one hand, standing and maintaining the back in an upright position, raising the hands toward said proximal end, and straightening the arms; and the performing step further comprises pulling said handles toward said distal end using the legs to squat downward by bending the legs at the hip and the knees, keeping the arms straight, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 15. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing the apparatus between the legs with said distal tip of said foot board end in contact with a floor and said proximal end above the level of the head, grasping at least one said handle with at least one hand, squatting downward by bending the legs at the hip and the knees, raising the hands toward said proximal end, and straightening the arms; and the performing step further comprises pulling said handles toward said distal end using said at least one arm by bending it at the elbow, maintaining a squatting position by holding the legs bent at the hip and the knees, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 16. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing the apparatus alongside one side of the body with said distal tip of said foot board end in contact with a floor and said proximal end at about the level of the head, securing one foot into said foot board system, grasping said handles with the hands, standing and maintaining the back in an upright position, raising the hands toward said proximal end, and straightening the arms; and the performing step further comprises pulling said handles toward said distal end using the arms, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 17. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing the apparatus alongside one side of the body with said distal tip of said foot board end in contact with a floor and said proximal end at about the level of the head, securing one foot into said foot board system, grasping said handles with the hands, standing and maintaining the back in an upright position, raising the hands toward said proximal end, and straightening the arms; and the performing step further comprises pulling said handles toward said distal end using the arms and pulling said foot board end off the floor toward said proximal end using the leg of said one foot.
 18. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing the apparatus alongside one side of the body with said distal tip of said foot board end in contact with a floor and said proximal end at about the level of the head, securing one foot into said foot board system, grasping said handles with the hands, standing and maintaining the back in an upright position, raising the hands toward said proximal end, and straightening the arms; and the performing step further comprises pulling said foot board end off the floor toward said proximal end using the leg of said one foot, and simultaneously holding said handles in place using the arms.
 19. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing the apparatus in front of the body with said distal tip of said foot board end in contact with a floor directly in front of the body and said proximal end in contact with the chest, grasping said handles with the hands, standing and maintaining the back in an upright position, and bending the arms; and the performing step further comprises pushing said handles downward in front of the body toward said distal end using the arms, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 20. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a second configuration wherein said first end of each said at least one resistance bands is secured to one of said securing locations on said foot board end of said elongated member, and said second end of each said at least one resistance bands is secured to one of said securing locations on said handle end of said hollow member; the positioning step further comprises securing at least one foot into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with at least one hand, bending the legs, and bending the arms so that the hands are at about the level of the chest; and the performing step further comprises pushing said foot board system toward said distal end using the leg of said at least one foot, and simultaneously holding said handles in place using the arm of said at least one hand.
 21. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a second configuration wherein said first end of each said at least one resistance bands is secured to one of said securing locations on said foot board end of said elongated member, and said second end of each said at least one resistance bands is secured to one of said securing locations on said handle end of said hollow member; the positioning step further comprises securing at least one foot into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with at least one hand, bending the legs, and bending the arms so that the hands are at about the level of the chest; and the performing step further comprises pushing said foot board system toward said distal end using the leg of said at least one foot, and simultaneously pushing said handles toward said proximal end using the arm of said at least one hand.
 22. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a second configuration wherein said first end of each said at least one resistance bands is secured to one of said securing locations on said foot board end of said elongated member, and said second end of each said at least one resistance bands is secured to one of said securing locations on said handle end of said hollow member; the positioning step further comprises securing at least one foot into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with at least one hand, bending the legs, and bending the arms so that the hands are at about the level of the chest; and the performing step further comprises pushing said handles toward said proximal end using the arm of said at least one hand, and simultaneously holding said foot board system in place using the leg of said at least one foot.
 23. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a second configuration wherein said first end of each said at least one resistance bands is secured to one of said securing locations on said foot board end of said elongated member, and said second end of each said at least one resistance bands is secured to one of said securing locations on said handle end of said hollow member; the positioning step further comprises securing at least one foot into said foot board system, lying supine on a floor, resting said apparatus on the abdomen, grasping said at least one handle with at least one hand, bending the legs to push said foot board toward said distal end so that said distal tip of said foot board end is in contact with said floor, and bending the arms so that the hands are at about the level of the chest; and the performing step further comprises pushing said handles toward said proximal end using the arm of said at least one hand, and simultaneously holding said foot board system in place and said distal tip of said foot board end in contact with said floor using said at least one leg.
 24. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing said apparatus diagonally across the front of the body with said distal tip of said foot board end in contact with a floor toward one side of the body and said proximal end at about the level of the head toward the opposite side of the body, grasping one said handle with one hand, standing and maintaining the back in an upright position, raising said hand toward said proximal end, straightening the arm of said hand, and holding said handle in a diagonal orientation to said floor; and the performing step further comprises pulling said handle downward diagonally across the front of the body toward said distal end and moving the handle away from the front of the body using said straight arm, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 25. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing said apparatus diagonally across the front of the body with said distal tip of said foot board end in contact with a floor toward one side of the body and said proximal end at about the level of the head toward the opposite side of the body, grasping said handle with one hand, standing and maintaining the back in an upright position, straightening the arm of said hand, holding said handle in a parallel orientation to said floor, and raising said arm until said arm is parallel to said floor and said elongated member and said hollow tube are touching the body; and the performing step further comprises pulling said handle downward toward said distal end and toward the waist using said straight arm, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 26. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing said apparatus upright in front of the body with said distal end between the legs and said distal tip of said foot board end in contact with said floor and at least one foot in contact with a foot board tube and said proximal end above the head, grasping said handle with one or both hands, standing and straightening the back, raising said one or both hands toward said proximal end, straightening one or both arms of said one or both hands, and holding said handle over the head, the performing step further comprises pulling said handles toward said distal end using said one or both arms by bending at the shoulder while maintaining the back straight and said one or both arms straight at the elbow, and simultaneously holding said foot board system in place and said distal tip of said foot board end in contact with said floor.
 27. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing said apparatus at an angle to a floor alongside one side of the body with said distal tip of said foot board end in contact with a floor and said proximal end at about the level of the head, standing facing said distal end and maintaining the back in an upright position, grasping said handle with at least one hand and holding said handle diagonal to said floor, bending at least one arm of said at least one hand, and holding said handle at about the level of the shoulder with said proximal end close to the body, and; the performing step further comprises pushing said handle toward said distal end using said at least one arm, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 28. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing said apparatus at an angle to a floor alongside one side of the body with said distal tip of said foot board end in contact with a floor and said proximal end at about the level of the head, standing facing said distal end and maintaining the back in an upright position, grasping said handle with at least one hand and holding said handle diagonal to said floor, straightening at least one arm of said at least one hand, and holding said handle at about the level of the shoulder with said proximal end about an arm length away from the body, and; the performing step further comprises pushing said handle toward said distal end and said proximal end toward the body using said at least one straight arm, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 29. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing said apparatus at an angle to a floor alongside one side of the body with said distal tip of said foot board end in contact with a floor and said proximal end at about the level of the head, securing one foot into said foot board system with said distal tip at the outside of said foot and said distal end behind the body, placing said handle under the axilla on the same side of the body as said foot, grasping said handle with the hand on the same side of the body as said axilla, standing and maintaining the back in an upright position, and holding said handle at about the level of the chest; and the performing step further comprises pulling said foot board end off the floor toward said proximal end using the leg of said foot, and simultaneously holding said handles in place using said arm and said axilla.
 30. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a first configuration wherein said first end of each said at least one resistance bands is secured to at least one of said securing locations on said head end of said elongated member, and said second end of each said at least one resistance bands is secured to at least one of said securing locations on said feet end of said hollow member; the positioning step further comprises placing said apparatus diagonally across the front of the body with said distal tip of said foot board end in contact with a floor toward one side of the body and said proximal end at about the level of the shoulder toward the opposite side of the body, grasping said handle with both hands, standing with the legs straight, maintaining the back in an upright position, bending the arms, and holding said handle at about the level of the chest in a diagonal orientation to said floor; and the performing step further comprises pulling said handle downward toward said distal end and toward said floor by bending the leg on the same side of the body as said distal end and stepping toward said distal end while keeping the arms bent and holding said handle in a diagonal orientation to said floor, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 31. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a second configuration wherein said first end of each said at least one resistance bands is secured to one of said securing locations on said foot board end of said elongated member, and said second end of each said at least one resistance bands is secured to one of said securing locations on said handle end of said hollow member; the positioning step further comprises placing said apparatus diagonally across the front of the body with said distal tip of said foot board end in contact with a floor toward one side of the body and said proximal end above the level of the head toward the opposite side of the body with said foot board holders and said foot straps facing said floor, securing said distal end to said floor by standing on at least one of said foot straps with the foot on said one side of the body, grasping one said handle with the hand on said opposite side of the body, standing with the legs straight, maintaining the back in an upright position, straightening the arm of said hand, and holding said handle in a diagonal orientation to said floor; and the performing step further comprises pulling said handle upward across the front of the body toward said proximal end while holding said handle in a diagonal orientation to said floor, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 32. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a second configuration wherein said first end of each said at least one resistance bands is secured to one of said securing locations on said foot board end of said elongated member, and said second end of each said at least one resistance bands is secured to one of said securing locations on said handle end of said hollow member; the positioning step further comprises placing said apparatus diagonally across the front of the body with said distal tip of said foot board end in contact with a floor toward one side of the body and said proximal end above the level of the shoulder toward the opposite side of the body with said foot board holders and said foot straps facing said floor, securing said distal end to said floor by standing on at least one of said foot straps, grasping said handle with the hand on said opposite side of the body, standing with the legs straight, maintaining the back in an upright position, straightening the arm of said hand, and holding said handle in a parallel orientation to said floor; and the performing step further comprises pulling said handle upward across the front of the body toward said proximal end while holding said handle in a parallel orientation to said floor, and simultaneously holding said distal tip of said foot board end in contact with said floor.
 33. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a second configuration wherein said first end of each said at least one resistance bands is secured to one of said securing locations on said foot board end of said elongated member, and said second end of each said at least one resistance bands is secured to one of said securing locations on said handle end of said hollow member; the positioning step further comprises placing said apparatus upright in front of the body with said proximal end above the head and said distal end between the legs and said distal tip of said foot board end in contact with said floor and said foot board holders and said foot straps facing said floor, securing said distal end to said floor by standing on at least one of said foot straps, grasping said handle with one or both hands, standing and straightening the back, bending one or both arms of said one or both hands, and holding said handle parallel to said floor at about the level of the waist and about an arm length away from the front of the body; the performing step further comprises pulling said handles upward in front of the body toward said proximal end using said one or both arms while maintaining the back straight, and simultaneously holding said foot board system in place and said distal tip of said foot board end in contact with said floor.
 34. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a second configuration wherein said first end of each said at least one resistance bands is secured to one of said securing locations on said foot board end of said elongated member, and said second end of each said at least one resistance bands is secured to one of said securing locations on said handle end of said hollow member; the positioning step further comprises placing said apparatus upright in front of the body with said proximal end above the head and said distal end between the legs and said distal tip of said foot board end in contact with said floor and said foot board holders and said foot straps facing said floor, securing said distal end to said floor by standing on at least one of said foot straps, grasping said handle with one or both hands, standing and straightening the back, bending the knees, bending one or both arms of said one or both hands, and holding said handle parallel to said floor at about the level of the chest with said proximal end close to the body; the performing step further comprises pulling said handles upward in front of the body toward said proximal end using said one or both arms and the legs while maintaining the back straight, and simultaneously holding said foot board system in place and said distal tip of said foot board end in contact with said floor.
 35. The method of claim 1 wherein the configuring step further comprises arranging said apparatus in a second configuration wherein said first end of each said at least one resistance bands is secured to one of said securing locations on said foot board end of said elongated member, and said second end of each said at least one resistance bands is secured to one of said securing locations on said handle end of said hollow member; the positioning step further comprises securing one foot into said foot board system, lying supine on a floor, grasping said handle with the opposite hand, bending the leg of said one foot so that the knee is at about the level of the waist, and bending the arm of said opposite hand so that said hand is at about the level of the face; and the performing step further comprises pushing said foot board system toward said distal end using said leg, and simultaneously pushing said handle toward said proximal end using said arm. 